The Workout

Polar F4 Heart Rate Monitor
This is the one I use.

So... as I begin, this is how I am currently working out.  My gym does not have elliptical trainers, so I choose to use the Arc Trainers they have for my cardio workout.  I usually like to begin my workout with 30 minutes of hit cardio, then I lift weights.  For cardio, I wear a heart rate monitor (or use the monitor on the machine if you don't have one) so I can make sure to get a good workout.  I want to stay in my target zone which is 135-164 for my age.  I try to stay near the top of the range during my workout.  I typically go above zone during my "2-minute hits."  I choose to do hit cardio because in research, it's been shown to burn more fat (http://www.bodybuilding.com/fun/betteru11.htm.) I do 2-minutes with high intensity, then 3-minutes at the top of my target zone.  The machine I use changes resistance, when it's at the highest resistance it stays there for 2-minutes, I use this as my high intensity push.  I really like this style of cardio, because it makes the workout go quicker somehow.  I feel more motivated to workout hard.  I mean, who doesn't need more motivation!?  I know I do, otherwise I wouldn't need to lose the 40 pounds!

For the weights, I made a list on my iPod with the machines/freeweights I use for my workout.  This helps me keep track of how much weight I am using so I know when I need to add more.  I am currently doing the following exercises. (I try to alternate days for upper/lower body weights)

• Leg Press 190 lbs, 3 sets 12 reps
• Leg Extension 90 lbs, 3 sets 12 reps
• Leg Curl 80 lbs, 3 sets 12 reps
• Calf Raise 100 lbs, 3 sets 12 reps
• Seated Row 60 lbs, 3 sets 10 reps
• Tricep Pushdown 40 lbs, 3 sets 10 reps
• Dumbell Bench Press 20 lb weight, 3 sets 10 reps
• Abs: In-and-outs, Russian twists w/ medicine ball, Roll up 

Of course, this is my routine I am doing right now, there are a ton of different exerices to work differnt muscle groups.  I'm sure I will change it up as I get bored with this routine.

No workout would be tolerable (in my opinion), without the right playlist.  So get a playlist put together that will help keep you going!  I have a few playlists on my iPod that I can choose from for whatever I am feeling that day.  Find something that will motivate you to reach your goals.  This blog is part of my motivation and accountability to help me finally reach that goal weight!